How to drink but not get drunk

It’s easy for a few drinks to turn into a few too many, especially when everyone else is going all out. If you're looking to drink responsibly and have a good time without going overboard, check out our tips for having a drink without getting drunk.

Set your limits

Before you start drinking, decide how many drinks you'll have and stick to that number. The Alcohol and Drug Foundation recommends having no more than four standard drinks in a day. Everyone's tolerance is different, so choose a number that works for you, rather than for your mates.

Remember: not all alcoholic drinks contain the same amount of alcohol. A beer, a glass of wine, and a cocktail aren’t the same in terms of alcohol strength, so keep track of what you’re consuming. See the image below for what a ‘standard drink’ looks like for different types of drinks.

Image credit: The Alcohol and Drug Foundation.

Check out the Alcohol and Drug Foundation’s guide to standard drinks for more information.

You also might want to think about your budget. Check how much money you have before heading out, and make a sensible decision about what you can afford to spend on drinks.

Avoid drinking too quickly

Pacing yourself can stop you from getting drunk too fast. If you find yourself drinking really fast, give the following a go:

• Wait a certain amount of time (e.g. an hour) before you get a new drink.

• Drink more slowly – not only will it help you enjoy it more, but it’ll help you stay within your limits. 

• Alternate between alcoholic and non-alcoholic drinks, like water or a soft drink – it’ll help you stay hydrated. 

Try saying 'no'

Peer pressure can be hard to resist, but if you’ve had enough, say ‘No, thanks’ or ‘Nah, I’m good’ when someone offers to buy you a drink. You can tell them you’re okay for now and then change the subject. Keeping track of how much you’re drinking is more important than keeping pace with others.

It’s understandable to worry that your friends will make fun of you for not drinking, but this actually rarely happens. Most people will respect your decision, and if they don’t, they’re probably not the kind of friends you need in your life. 

Avoid drinking rounds and shots

Buying your mates a round is a nice thing to do, but it can quickly lead to drinking (and spending) a lot more than you intended.

It’s also a good idea to stick to drinks you can sip rather than shots, as it’s easier to control how much alcohol you’re having. If shots are part of the plan, feel free to opt out. You can politely tell your mates you don’t want one, or just step away for a minute when they’re heading to the bar.

Water and food are your friends

Having water throughout the night is really important for keeping within your limits. For every alcoholic drink, have a glass of water or a soft drink (you don’t have to tell anyone it’s not alcoholic). 

Make sure not to drink on an empty stomach, either. Food will help slow the effects of alcohol and make your night (and the next morning) a lot more enjoyable.

Find other things to focus on

When you're drinking, it's a good idea to keep your hands – and your mind – busy. Try joining in an activity like playing pool, dancing or helping out with the snacks if you’re at a party. You’re less likely to keep reaching for your drink out of boredom.

Be honest about why you’re drinking tonight

Take a moment to check in with yourself. Are you drinking because you’re celebrating, relaxing with friends, or just want to feel more confident? Or are you trying to distract yourself from feeling down, stressed, or overwhelmed?

If you’re in a bad mood, drinking alcohol might seem like a quick fix, but it usually makes those feelings worse in the long run. Try doing something else that helps you feel better in a real, lasting way, like taking a walk, listening to music, journalling, or talking to someone you trust about how you're feeling.

Have a plan B

Get a mate to help keep track of your drinking and remind you to pace yourself. If things do get out of hand, this friend can help make sure you stay safe.

Before you start drinking, make sure you know how you’re getting home. Put money aside for a taxi or Uber in case you need to get home quickly.

Have a good time

You can still have a really good time even if you’re not drinking much. Focus on the people you’re chatting with and the conversation you’re having (or the dancing you’re doing). One of the best parts of not getting drunk is that you’re less likely to have regrets (and a hangover) the next morning!